Khoom noj rau kab mob pob txha: dab tsi noj thiab dab tsi uas yuav tsum zam

Zoo Siab

• 1. Ua kom muaj calcium
• 2. Vitamin D
• 3. Hlau nplaum
• 4. Phus Thas
• Dab tsi yuav tsum zam
• Cov kab mob o zaub mov

Kev noj zaub mov noj rau cov osteoporosis yuav tsum muaj ntau nyob rau hauv calcium, uas yog lub pob txha tsim ua cov pob zeb hauv av thiab tuaj yeem pom hauv cov zaub mov xws li mis, cheese thiab yogurt, thiab vitamin D, uas muaj nyob hauv ntses, nqaij thiab qe, ntxiv rau lwm tus cov zaub mov zoo li magnesium thiab phosphorus. Vitamin D tsub kom kev nqus ntawm calcium thiab phosphorus hauv txoj hnyuv, pab ua kom cov pob txha muaj zog, tiv thaiv thiab tua kab mob txha.

Txha caj qaum yog ib tug mob ntev uas tsis muaj tsos mob dab tsi, nrhiav tau los ntawm kev tswj hwm thiab kev tiv thaiv kev noj qab haus huv los yog raug mob pob txha uas tshwm sim. Tus kab mob no muaj ntau rau cov poj niam, tshwj xeeb tshaj yog tom qab lawm, thiab muaj kev pheej hmoo ntawm pob txha lov.

Kev pub noj rau osteoporosis yuav tsum tau ua nyob rau hauv kev taw qhia ntawm tus kws qhia noj zaub mov, kom ua tiav cov kev kho mob qhia los ntawm orthopedist lossis kws kho mob dav dav. Vim li no, nws yog ib qho tseem ceeb kom sab laj nrog kws kho mob thiaj li yuav kuaj tau kom paub cov qib calcium thiab vitamin D hauv lub cev thiab, yog li, cov kev kho tsim nyog tshaj plaws tuaj yeem qhia tau.

Cov khoom noj muaj txiaj ntsig zoo rau cov neeg mob txha caj qaum yuav tsum tau ua kom txawv thiab sib npaug, muaj cov zaub mov muaj ntau:

1. Ua kom muaj calcium

Cov khoom noj calcium tseem ceeb ntxiv dag zog, ntxiv kev tiv thaiv thiab tswj cov pob txha noj qab haus huv, yog li txhawm rau pab tiv thaiv kab mob hauv pob txha, cov zaub mov muaj calcium uas yuav tsum muaj nyob hauv cov khoom noj uas suav nrog mis thiab nws cov keeb kwm, xws li cheese thiab yogurts. Ntxiv rau cov khoom noj siv mis, lawv kuj nqa cov khoom noj calcium zoo xws li sardines, almonds, salmon, tofu, zaub cob pob, arugula, kale thiab zaub ntsuab. Txheeb xyuas cov npe tag nrho ntawm cov zaub mov calcium uas muaj txiaj ntsig.

Txhawm rau txhim kho qhov kev nqus ntawm calcium los ntawm txoj hnyuv, ib qho yuav tsum tsis txhob noj cov zaub mov uas muaj oxalic acid hauv lawv cov lus sib xyaw, xws li zaub ntsuab los yog rhubarb, lossis uas muaj phytate, xws li nplej thiab txhuv, taum pauv, lentils lossis taum pauv, piv txwv li, raws li txo qis calcium. Ntxiv rau, cov zaub mov muaj roj nyob hauv cov rog kuj txo qis kev nqus ntawm calcium los ntawm kev noj haus, thiab kev noj zaub mov nrog cov zaub mov muaj calcium ntau yuav tsum zam kom dhau.

Ntawm qhov tod tes, cov zaub mov muaj ntau nyob rau hauv cov vitamin D, txhim kho kev nqus ntawm calcium los ntawm txoj hnyuv, uas pab hauv kev tsim kho cov pob txha thiab pab kho pob txha txha.

Feem ntau, cov lus pom zoo ntawm cov calcium yog 1000 txog 1200 mg rau ib hnub rau cov neeg laus, tab sis nws tuaj yeem sib txawv raws li txhua tus neeg, xav tau kev qhia ntawm kws kho mob lossis tus kws qhia noj zaub mov kom ua kom muaj kev sib luag thiab noj zaub mov zoo.

Saib cov yees duab nrog cov khoom noj khoom haus Tatiana Zanin ntawm cov zaub mov muaj calcium uas:

2. Vitamin D

Vitamin D yog qhov tseem ceeb rau kev nce ntxiv ntawm kev nqus ntawm calcium thiab phosphorus los ntawm cov hnyuv, thiab tuaj yeem pab txhawm rau tiv thaiv thiab kho kab mob txha.

Piv txwv cov zaub mov muaj protein ntau xws li ntses xws li ntses liab, ntses ntses thiab herring, ntses siab cov roj, qe thiab nqaij nyug, piv txwv. Txawm li cas los xij, txoj kev loj tshaj thiab zoo tshaj plaws los tsim cov vitamin D kom txaus rau lub cev yog hnub los pleev rau txhua hnub li 20 feeb, vim tias lub hnub lub hnub ci tawm tsam cov vitamin ntau hauv daim tawv nqaij.

Yog tias cov vitamins D tau poob qis qis los yog thaum muaj pob txha pob txha twb muaj lawm, koj tus kws kho mob yuav qhia cov tshuaj ntxiv raws li cov calcium thiab vitamin D. Pom cov txiaj ntsig ntawm kev ntxiv cov calcium thiab vitamin D rau cov pob txha.

3. Hlau nplaum

Magnesium yog ib qho tseem ceeb rau kev noj qab haus huv thiab ntxiv dag zog ntawm pob txha, thiab tuaj yeem yog cov phooj ywg zoo hauv kev tiv thaiv thiab kho pob txha.

Cov ntxhia no muaj nyob rau hauv cov noob taub dag, noob hnav, flaxseed, txiv ntseej, txiv ntoo, txiv laum huab xeeb thiab oats, piv txwv li, nws ua haujlwm los ntawm kev hloov cov vitamin D rau hauv nws daim ntawv nquag, vim tias tsuas yog tom qab ntawd nws yuav ua rau hauv lub cev.

Tus nqi pom zoo ntawm cov magnesium hauv ib hnub yog 310 rau 320 mg rau cov poj niam thiab 400 rau 420 mg rau cov txiv neej.

4. Phus Thas

Phosphorus yog lwm cov pob zeb tseem ceeb los pab ntxiv dag zog rau cov pob txha, yog qhov tseem ceeb hauv kev tiv thaiv thiab kho kab mob hauv pob txha thiab tuaj yeem pom hauv cov zaub mov xws li mis, cheese thiab kua mis nyeem, nqaij, cereals, nplej xim av, qe, txiv ntoo thiab ntses.

Cov lus pom zoo ntawm phosphorus rau cov neeg laus yog 550 mg rau ib hnub twg thiab txhawm rau txhim kho kev nqus ntawm phosphorus los ntawm txoj hnyuv nws tseem ceeb uas yuav tau noj cov zaub mov muaj protein ntau.

Dab tsi yuav tsum zam

Hauv cov zaub mov rau osteoporosis, ib tug yuav tsum zam ntawm kev noj zaub mov uas txo kev nqus ntawm calcium hauv plab hnyuv lossis qhov nce ntxiv nws lub cev los ntawm lub raum, los ntawm cov zis, xws li:

• Ntsev thiab ntsev cov khoom noj muaj txiaj ntsigxws li cub nqaij, nqaij hnyuv ntxwm, hnyuv ntxwm, ham, zaub mov khov thiab cov khoom noj ceev;
• Caffeine, tam sim no nyob rau hauv kas fes, dub tshuaj yej, ntsuab tshuaj yej thiab dej haus;
• Oxalic acid thiab phytate, tam sim no hauv qhob noom xim kasfes, hom qoob mog nplej, noob txiv, taum, zaub ntsuab, txiv lws suav thiab chard;
• Butter thiab cov rog rog, vim tias qhov tshaj ntawm cov roj nyeem tsawg dua txo qhov kev nqus ntawm calcium nyob rau hauv lub cev;
• Muaj protein ntau dhau, hais qhia feem ntau hauv cov nqaij, ntses thiab nqaij qaib.

Kev tshaj tawm ntawm cov protein ntau ua rau muaj kev tshem tawm cov calcium nyob hauv cov zis thiab tuaj yeem txo qhov nws nqus hauv cov hnyuv, vim tias feem ntau cov protein muaj nyob rau hauv cov zaub mov uas muaj nplua nuj nyob hauv cov hlau, ib qho av ntxhia uas sib tw rau calcium kom nws nqus tau hauv cov hnyuv Txheeb xyuas cov npe tag nrho ntawm cov khoom noj muaj hlau.

Cov kab mob o zaub mov

Cov lus hauv qab no qhia ib qho piv txwv ntawm cov zaub mov 3-hnub los txhim kho cov pob txha txha:

Yog li, cov khoom noj uas tuaj yeem txo cov calcium uas nkag mus, xws li nqaij thiab taum, yuav tsum noj cov zaub mov uas muaj calcium ntau, tshwj xeeb yog mis thiab khoom noj siv mis. Saib 3 lwm yam khoom noj ntxiv txhawm rau txhim kho koj cov pob txha.

Ib qho ntxiv, kev tawm dag zog lub cev kuj tseem ceeb heev kom cov pob txha muaj zog, kawm lwm yam kev qhia los ntawm saib cov yees duab: